This entry is part of a Squidkid series on swimming basics. The information below about water aerobics and water exercise is applicable to any ability, age, pool and state:
- Have basic water safety skills. Be able to swim out of the deep end. Know how to tread water. Understand the importance of a back float.
- Water is 830 times thicker than air and 12 times the resistance. Water offers a 3D resistance or workout in a low-impact environment. This helps build muscle and creates a supportive medium to increase flexibility.
- Use perceived exertion as a measure. Since many water exercise professionals argue about whether or not you can properly measure your heart rate in the water, pay attention to your breath: If you are out of it, you have done your job.
- Pain is wrong. Work at your ability and comfort in the water. Many water aerobic students have are recovering for knee injuries, hip replacement surgeries or even childbirth. Instructors are not the masters of your intensity — you are; they are just the driving force.
- You can burn more calories than on land. Depending on your weight and effort, you can burn more calories with water walking or jogging than you can on land.
- You can really develop a strong core. At first, you will literally be “thrown off” because you are now dealing with the laws of buoyancy versus gravity. No matter which exercise you are performing, from jogging in place to flutter kicking, the entire workout can be about abs or your core if you are aware or contracting this region of your body.
- You don’t need a lot of equipment or clutter. While float belts are helpful to stabilize a position, additional gloves, boots and Styrofoam barbells aren’t necessary to reap from water’s excellent exercise benefits.
- Both shallow and deep-end water workouts offer benefits. The deep end allows you to get in different positions and the shallow end serves as a great measure of extension. The wall has a way of being a great coach, too.
- Always put safety first. Do not think your equipment, ability or endurance can keep you out of harm’s way in a body of water.
